Side Strains
An injury almost exclusive to fast bowlers — internal oblique muscle tears at the rib attachment. Notoriously slow to heal without the right management, and frequently mismanaged as a general muscle strain.
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What is a Cricket Side Strain?
A cricket side strain is a tear of the internal oblique muscle at or near its attachment to the lower ribs — most commonly the 10th, 11th, or 12th rib. It is caused by the forceful trunk rotation and lateral flexion of the fast bowling action, and is almost exclusively a fast bowling injury.
The injury typically occurs on the non-dominant side — the left side in right-arm bowlers, the right side in left-arm bowlers — corresponding to the side that undergoes maximal stretch and eccentric loading during the delivery stride as the trunk rotates through the crease.
Side strains are frequently underestimated. The initial pain can be significant and then settle within days, leading players and coaches to believe the injury is minor. However, the rib attachment heals slowly and if bowling is resumed too early, the injury invariably recurs — often more severely. MRI is the most reliable way to accurately assess the extent of the tear.
The most common mistake: Returning to bowling as soon as the pain settles — typically 2–3 weeks after injury. The rib attachment has not healed at this point. Premature return almost always leads to re-tear, extending the total time out of the game significantly. The right management up front saves weeks in the long run.
Symptoms
Why Side Strains Need Specialist Cricket Management
The rib attachment of the internal oblique is a slow-healing structure. Generic physio that doesn't understand the specific demands of the bowling action will consistently underestimate the required recovery time.
Our Management Approach
Assessment & MRI
Clinical assessment to confirm the diagnosis and identify the rib attachment involved. MRI referral for all but the mildest presentations — accurate grading is essential for realistic timeline management and avoiding premature return.
Acute Phase — Bowling Cessation
Complete bowling rest while the rib attachment begins healing. Pain management, breathing exercises, and gentle range of motion work. Batting and walking fielding may be introduced progressively based on symptom response — typically within the first 2–3 weeks.
Trunk Strengthening
Progressive rehabilitation of the internal oblique and broader trunk musculature — building the strength and capacity of the tissue before bowling loads are reintroduced. This phase begins once pain with daily activities has resolved.
Graduated Return to Bowling
A structured bowling progression beginning with short-run, reduced-effort deliveries and advancing over 4–6 weeks to full pace. We provide a written protocol for the player, parents, and coaches — clear guidelines on what's permitted at each stage.
Full Return & Prevention
Return to full pace bowling with ongoing workload monitoring. We review bowling loads and trunk conditioning to reduce the risk of recurrence — side strains have a high recurrence rate when underlying workload and conditioning issues aren't addressed.
FAQ — Side Strains
For properly managed side strains, most bowlers return to full bowling in 6–10 weeks depending on the grade of injury. Bowlers who attempt to return earlier almost invariably re-tear the attachment, extending total time out to 12–16 weeks or more. Getting the management right from the start is the most important thing.
Often yes — batting places less demand on the internal oblique than bowling, and many players can bat (with some modification to avoid aggressive pull and cut shots in the early phase) while the injury heals. We manage this on a case-by-case basis based on symptom response.
No — and this is the most common scenario that leads to a significantly worse injury. Any pain in the lower rib/flank region during bowling should be assessed before continuing. What starts as a minor tear can become a major one if bowling continues through it.
No referral needed. Book a free call or an initial appointment directly online.
Side Pain After Bowling?
Don't bowl through it. Book a free call with one of our cricket physios — early management is the difference between 6 weeks and 16 weeks out.
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No referral needed · Five Dock, Inner West Sydney · Health fund rebates available